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Cultural Focus:
Food labels provide valuable nutritional
information.
Classroom Procedure:
1. Discuss/explain the importance of reading
and understanding information listed on
food labels.
2. Discuss and list the parts of a food label.
Ex. name, amount per serving, calories,
total fat, cholesterol, sodium, vitamins,
sugar,
expiration date.
3. Put students in teams of two. Give each
group cans, cereal boxes or bottles or use
copies of nutritional labels from different
foods. Elicit and list vocabulary words
necessary to understand basic nutritional
information and food labels.
4. Partners compare and contrast a variety of
food labels.
5. Review count and non count nouns and
read parts of a label by asking questions:
How many calories are there per
serving? Response: There are 45 calories
per serving ; How much sugar is there in
this food? Response: There are 5 grams
of sugar.
6. Follow-up activity. Students complete
Understanding Food Labels Activity Sheet
Grammatical Focus:
Practice:
How many/ How much questions.
There is ________.
There are_________.
How much _________?
Text Books:
Optional
Teachers
Choice
Pronunciation:
r controlled vowels - er / serving,
fiber, percentage
Initial consonants - v / vitamin,
value
f / fiber, fat, food
Ending ing - serve / serving
Community Resources:
Ask students to bring packaged or
canned foods to class.
Materials/Additional Resources:
Picture cards (food)
Magazines
Food labels
Activity Sheet Understanding Food
Labels
Vocabulary:
food
nutrition facts
calories
fat
sugar
sodium
carbohydrate
protein
ingredients
vitamin
daily value
(dv)
amount per
serving
portion
percentage
ingredients
fiber
serving size
calcium
Evaluation:
Students read and interpret food labels.
How to Understand
and Use the Nutrition Facts Label
PDF format | Food Label video
People look at food labels for different reasons. But whatever the reason, many
consumers would like to know how to use this information more effectively and easily.
The following label-building skills are intended to make it easier for you to use nutrition
labels to make quick, informed food choices that contribute to a healthy diet.
The Nutrition Facts Label - An Overview:
The information in the main or top section (see #1-4 and #6 on the sample nutrition label
below), can vary with each food product; it contains product-specific information
(serving size, calories, and nutrient information). The bottom part (see #5 on the sample
label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie
diets. This footnote provides recommended dietary information for important nutrients,
including fats, sodium and fiber. The footnote is found only on larger packages and does
not change from product to product.
In the following Nutrition Facts label we have colored certain sections to help you focus
on those areas that will be explained in detail. You will not see these colors on the food
labels on products you purchase.
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compare similar foods; they are provided in familiar units, such as cups or pieces,
followed by the metric amount, e.g., the number of grams.
The size of the serving on the food package influences the number of calories and all the
nutrient amounts listed on the top part of the label. Pay attention to the serving size,
especially how many servings there are in the food package. Then ask yourself,
"How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the
sample label, one serving of macaroni and cheese equals one cup. If you ate the whole
package, you would eat two cups. That doubles the calories and other nutrient numbers,
including the %Daily Values as shown in the sample label.
Example
Single
Serving
Double
Serving
%DV
%DV
Serving Size
1 cup
(228g)
2 cups
(456g)
Calories
250
500
Calories from
Fat
110
220
Total Fat
12g
Trans Fat
1.5g
Saturated Fat
3g
15%
6g
30%
Cholesterol
30mg
10%
60mg
20%
Sodium
470mg
20%
940mg
40%
Total
Carbohydrate
31g
10%
62g
20%
Dietary Fiber
0g
0%
0g
0%
Sugars
5g
10g
Protein
5g
10g
18%
24g
36%
3g
Vitamin A
4%
8%
Vitamin C
2%
4%
Calcium
20%
40%
Iron
4%
8%
levels of intakes. DVs in the footnote are based on a 2,000 or 2,500 calorie diet. Note
how the DVs for some nutrients change, while others (for cholesterol and sodium) remain
the same for both calorie amounts.
Nutrient
DV
Total Fat
65g
Sat Fat
20g
Cholesterol
300mg
Sodium
2400mg
Total Carbohydrate 300g
Dietary Fiber
25g
%DV
= 100%DV
= 100%DV
= 100%DV
= 100%DV
= 100%DV
= 100%DV
Goal
Less than
Less than
Less than
Less than
At least
At least
1 serving
2 servings
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Experts advise adult consumers to consume adequate amounts of calcium, that is,
1,000mg or 100%DV in a daily 2,000 calorie diet. This advice is often given in
milligrams (mg), but the Nutrition Facts label only lists a %DV for calcium.
For certain populations, they advise that adolescents, especially girls, consume 1,300mg
(130%DV) and post-menopausal women consume 1,200mg (120%DV) of calcium daily.
The DV for calcium on food labels is 1,000mg.
Don't be fooled -- always check the label for calcium because you can't make
assumptions about the amount of calcium in specific food categories. Example: the
amount of calcium in milk, whether skim or whole, is generally the same per serving,
whereas the amount of calcium in the same size yogurt container (8oz) can vary from 2045 %DV.
Equivalencies
30% DV = 300mg calcium = one cup of milk
100% DV = 1,000mg calcium
130% DV = 1,300mg calcium
Fruit Yogurt
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Trans Fat: Experts could not provide a reference value for trans fat nor any other
information that FDA believes is sufficient to establish a Daily Value or %DV. Scientific
reports link trans fat (and saturated fat) with raising blood LDL ("bad") cholesterol
levels, both of which increase your risk of coronary heart disease, a leading cause of
death in the US.
Important: Health experts recommend that you keep your intake of saturated fat,
trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.
Protein: A %DV is required to be listed if a claim is made for protein, such as "high in
protein". Otherwise, unless the food is meant for use by infants and children under 4
years old, none is needed. Current scientific evidence indicates that protein intake is not a
public health concern for adults and children over 4 years of age.
Sugars: No daily reference value has been established for sugars because no
recommendations have been made for the total amount to eat in a day. Keep in mind, the
sugars listed on the Nutrition Facts label include naturally occurring sugars (like those in
fruit and milk) as well as those added to a food or drink. Check the ingredient list for
specifics on added sugars.
Take a look at the Nutrition Facts label for the two yogurt examples. The plain yogurt on
the left has 10g of sugars, while the fruit yogurt on the right has 44g of sugars in one
serving.
Now look below at the ingredient lists for the two yogurts. Ingredients are listed in
descending order of weight (from most to least). Note that no added sugars or sweeteners
are in the list of ingredients for the plain yogurt, yet 10g of sugars were listed on the
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Nutrition Facts label. This is because there are no added sugars in plain yogurt, only
naturally occurring sugars (lactose in the milk).
Plain Yogurt - contains no added sugars
Fruit Yogurt - contains added sugars
If you are concerned about your intake of sugars, make sure that added sugars are not
listed as one of the first few ingredients. Other names for added sugars include: corn
syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey,
and maple syrup.
To limit nutrients that have no %DV, like trans fat and sugars, compare the labels of
similar products and choose the food with the lowest amount.
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Comparison Example
Below are two kinds of milk- one is "Reduced Fat," the other is "Nonfat" milk.
Each serving size is one cup. Which has more calories and more saturated fat?
Which one has more calcium?
Answ er
NONFAT MILK
Answer: As you can see, they both have the same amount of
calcium, but the nonfat milk has no saturated fat and has 40
calories less per serving than the reduced fat milk.
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1. How many calories does a Whopper with Cheese have? How many calories are from fat?
2. Which sandwich has the most fat calories?
3. Compare the cholesterol between a double hamburger and a bacon double cheeseburger?
What elements increase the cholesterol? What is cholesterol? Is it good or bad for you?
4. Which sandwich has the most protein? Why is protein good for you?
5. What is sodium? Which of the fire-grilled burgers has the most sodium? Why?
6. How often do you and your family go to Burger King or McDonalds? What is the fat content
of the sandwich you usually eat?
7. What does Low Carb mean? How is this sandwich served? Why do people want to lower
their carbohydrates in their diet?
8. What can you do to lower your fat intake when you eat at Burger King?
Read the following about eating strategies and
answer the questions
1. What are the best
choices to eat if you
want to follow a
low-fat diet?
2. How many meals
are less than 400
calories?
3. Which items listed
are less than 400
calories?
4. How are the low
carb sandwiches
served?
5. Leaving out which
ingredient makes the
salads low in fat?
6. Whats your eating
strategy?
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WEBTIVITY
Standard:
Topic:
Food Labels
Levels:
Topic:
Part 1
Website: http://www.cfsan.fda.gov/~dms/foodlab.html
Level (s):
Activity 1: Read the article. Then, identify the parts of the food label
on the next page of this worksheet. Use the same label to answer the
following questions.
1. What is the serving size, or each portion, listed on this label?
____________
2. How many calories are listed for each serving of macaroni and
cheese?
Total calories ____________
____________
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4. What nutrients do you want to make sure you get enough of?
5. When you eat 1/2 cup of this product, how many grams (g) of
protein are you
eating? _________________ What about 2 cups?
__________________
6. The % Daily Value based on a diet of ______________________
calories?
7. If you need more than 2,000 calories a day, will your Daily Values
be higher or lower than the numbers on the label? HIGHER
LOWER
8. In the footnote, which 2 nutrients will stay the same and not
increase with the number of calories.
_______________________________
______________________________
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Trans Fat Now Listed With Saturated Fat and Cholesterol on the Nutrition
Facts Label
This document also available in Spanish
Disclaimer
2006), consumers now know for the first time how much of all three -- saturated fat,
trans fat, and cholesterol -- are in the foods they choose. Identifying saturated fat, trans
fat, and cholesterol on the food label gives consumers information to make heart-healthy
food choices that help them reduce their risk of CHD. This revised label, which includes
information on trans fat as well as saturated fat and cholesterol, will be of particular
interest to people concerned about high blood cholesterol and heart disease. However, all
Americans should be aware of the risk posed by consuming too much saturated fat, trans
fat, and cholesterol. But what is trans fat, and how can you limit the amount of this fat in
your diet?
Don't assume similar products are the same. Be sure to check the Nutrition Facts panel
(NFP) when comparing products because even similar foods can vary in calories,
ingredients, nutrients, and the size and number of servings in the package. When buying
the same brand product, also check the NFP frequently because ingredients can change at
any time and any change could affect the NFP information.
Look at the highlighted items on the sample labels below. Combine the grams (g) of
saturated fat and trans fat and look for the lowest combined amount. Also, look for the
lowest percent (%) Daily Value for cholesterol. Check all three nutrients to make the best
choice for a healthful diet.
Note: The following label examples do not represent a single product or an entire product
category. In general, the nutrient values were combined for several products and the
average values were used for these label examples.
Compare Spreads!*
Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Butter **
Margarine, stick
Margarine, tub
Saturated Fat : 2g
Saturated Fat : 1 g
Saturated Fat : 7g
+ Trans Fat : 3g
+ Trans Fat : 0.5g
+ Trans Fat : 0g
Combined Amt.: 5g
Combined Amt.: 1.5g
Combined Amt.: 7g
Cholesterol: 10 % DV
Cholesterol: 0 % DV
Cholesterol: 0 % DV
*Nutrient values rounded based on FDA's nutrition labeling regulations. Calorie and cholesterol
content estimated.
**
Butter values from FDA Table of Trans Values, 1/30/95.
Values derived from 2002 USDA National Nutrient Database for Standard Reference, Release
15.
Compare Desserts!*
Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Granola Bar
Sandwich Cookies
Cake, Iced and Filled
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Saturated Fat : 1 g
Saturated Fat : 3.5g
Saturated Fat : 1 g
+ Trans Fat : 1.5g
+ Trans Fat : 4.5g
+ Trans Fat : 0 g
Combined Amt.: 2.5g
Combined Amt.: 8 g
Combined Amt.: 1 g
Cholesterol: 0 % DV
Cholesterol: 0 % DV
Cholesterol: 3 % DV
*Nutrient values rounded based on FDA's nutrition labeling regulations.
Values for total fat, saturated fat, and trans fat were based on the means of analytical data for
several food samples from Subramaniam, S., et al., "Trans, Saturated, and Unsaturated Fat in
Foods in the United States Prior to Mandatory trans-Fat Labeling," Lipids 39, 11-18, 2004. Other
information and values were derived from food labels in the marketplace.
Compare Snacks!*
Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Frozen Potatoes
Potato Chips
Mini-Sandwich Crackers
(e.g., French Fries)
Saturated Fat : 2g
Saturated Fat : 2g
Saturated Fat : 1 g
+ Trans Fat : 0g
+ Trans Fat : 2g
+ Trans Fat : 1.5g
Combined Amt.: 2g
Combined Amt.: 4g
Combined Amt.:2.5g
Cholesterol: 0 % DV
Cholesterol: 0 % DV
Cholesterol: 1 % DV
*Nutrient values rounded based on FDA's nutrition labeling regulations.
Values for total fat, saturated fat, and trans fat were based on the means of analytical data for
several food samples from Subramaniam, S., et al., "Trans, Saturated, and Unsaturated Fat in
Foods in the United States Prior to Mandatory trans-Fat Labeling," Lipids 39, 11-18, 2004. Other
information and values were derived from food labels in the marketplace.
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Although the updated Nutrition Facts panel will now list the amount of trans fat in a
product, it will not show a %Daily Value (%DV). While scientific reports have confirmed
the relationship between trans fat and an increased risk of CHD, none has provided a
reference value for trans fat or any other information that FDA believes is sufficient to
establish a Daily Reference Value or a %DV.
Saturated fat and cholesterol, however, do have a %DV. To choose foods low in saturated
fat and cholesterol, use the Quick Guide to %DV. The general rule of thumb is: 5%DV or
less is low and 20%DV or more is high.
You can also use the %DV to make dietary trade-offs with other foods throughout the
day. You don't have to give up a favorite food to eat a healthy diet. When a food you like
is high in saturated fat or cholesterol, balance it with foods that are low in saturated fat
and cholesterol at other times of the day.
This graphic of the Nutrition Facts panel illustrates which nutrients experts recommend
you limit and which they recommend you consume in adequate amounts.
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Check the Nutrition Facts panel to compare foods because the serving sizes are
generally consistent in similar types of foods. Choose foods lower in saturated fat,
trans fat, and cholesterol. For saturated fat and cholesterol, use the Quick Guide
to %DV: 5%DV or less is low and 20%DV or more is high. (Remember, there is
no %DV for trans fat.)
Choose Alternative Fats. Replace saturated and trans fats in your diet with monoand polyunsaturated fats. These fats do not raise LDL (or "bad") cholesterol levels
and have health benefits when eaten in moderation.
Choose vegetable oils (except coconut and palm kernel oils) and soft margarines
(liquid, tub, or spray) more often because the amounts of saturated fat, trans fat,
and cholesterol are lower than the amounts in solid shortenings, hard margarines,
and animal fats, including butter.
Consider Fish. Most fish are lower in saturated fat than meat. Some fish, such as
mackerel, sardines, and salmon, contain omega-3 fatty acids that are being studied
to determine if they offer protection against heart disease.
Choose Lean Meats, such as poultry (without skin, not fried), lean beef and pork
(trim visible fat, not fried).
Ask Before You Order When Eating Out. A good tip to remember is to ask which
fats are being used in the preparation of your food when eating or ordering out.
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Watch Calories. Don't be fooled! Fats are high in calories. All sources of fat
contain 9 calories per gram, making fat the most concentrated source of calories.
By comparison, carbohydrates and protein have only 4 calories per gram.
Here are two actions consumers can take to keep their intake of saturated fat,
trans fat, and cholesterol "low":
o Look at the Nutrition Facts panel when comparing products. Choose foods
low in the combined amount of saturated fat and trans fat and low in
cholesterol as part of a nutritionally adequate diet.
o When possible, substitute alternative fats that are higher in mono- and
polyunsaturated fats like olive oil, canola oil, soybean oil, sunflower oil
and corn oil.
Part 2
Website: http://www.cfsan.fda.gov/~dms/transfat.html#whatis
Activity: Read about trans fats. What are some foods made with
trans fats?
Part 3
Website: http://www.dietsite.com/NutritionFacts/FoodLabels/How
%20to%20Read%20a%20Label.htm
Activity 1: Scroll down to the heading Health Claims and read the
section. Then, match the nutrient or food with the corresponding
health claim.
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Diet
Rich in calcium
Heart disease
Heart disease
Some cancers
Low sodium
Osteoporosis
Birth defects
Folic acid
Some cancers
Some cancers
Activity 2: Scroll down to the heading Ingredient List and read the
section.
Fill in the blank.
Food manufacturers must list all ingredients in ______________ order
by weight.
Part 4
Activity: From the information you have gotten from the readings,
write questions and answers between a patient, who is asking for
advice, and his/her doctor, who is giving advice on nutrition.
Q. How can I reduce my risk of osteoporosis?
A. You should eat foods rich in calcium.
Q.
A.
Q.
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A.
Q.
A.
Q.
A.
Q. How can I know I am getting enough of the good nutrients
in my daily diet?
A. You can use the %Daily Values on food labels to compare products
and choose
those that are higher in the good nutrients.
Additional Resource
Website: http://www.cfsan.fda.gov/~comm/vltlabel.html
Watch and listen to a video on Food Labels.
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